[New & Improved] TDEE Calculator (Insanely Accurate)

A Much Needed Tool For Weight Loss, Gain, Maintenance And For An Overall Long And Healthy Life.

TDEE Calculator Damnripped

Now before you start using our TDEE calculator, it is important to know a few things about general weight loss and weight gain. Read on.

Consume more calories than your body needs, you will gain weight.
Consume less calories than your body needs, you will lose weight.

Things to Understand About TDEE:

1. Daily Activity Level

The measurement for energy expenditure is dependent on activity level. The higher this value is, the more active a person is. People should be careful when evaluating their activity levels and take into account every activities apart from the ones that are carried out in the gym. There is not much of a difference between sedentary and moderate activity, so people must be careful in considering the differences between the two especially when it comes to TDEE calculation.

2. Exercise Intensity

Again, Exercise intensity is another important factor in calculating your energy expenditure. This section is only based on the activities that are done in the gym. The higher this value is, the more aggressive a person is in the gym. Here, there is a big difference between Moderate and Intense activity. So people must be careful in considering the differences between the two since a simple miscalculation could lead to over-estimation of your energy expenditure and thereby hindering your fitness goal.

3. Weight Loss Is a Balance

The value of the daily energy expenditure indicates how many calories a person must consume as well as spend in order to stay at his or her current rate. If weight loss is the goal, then less calories must be consumed, more exercise must be done, or both must occur. The exact opposite must happen if weight gain is the goal. This reinforces the basic principle of effective weight loss balance.

4. Work Up To It

In order for people to effectively lose weight, it is recommended that they eat at their current energy expenditure level for a few weeks before reducing their caloric intake. This way, their body can get used to eating at this level before taking in less. After a few weeks, reduce the caloric intake by a certain percentage (20%), depending on how much weight needs to be lost, and repeat the process so the body can readjust itself. It is also important to recalculate the energy expenditure level every week after taking in fewer calories.

The same is true if the goal is to gain weight, except here one should increase the caloric intake by a certain percentage (10%) instead of decreasing it.

5. Be Smart

Your total daily energy expenditure is the metabolic rate the body needs to work at in order to keep basic processes going while performing physical activity. It is unwise for a person to drastically reduce his/her caloric intake, for he/she risks consuming fewer calories than he/she needs in order for his/her body to work properly.

The total daily energy expenditure is the most accurate indicator for losing, gaining and maintaining weight. Understanding it and the basal metabolic rate is important for maintaining a healthy lifestyle.

Now you can go ahead and plug your stats into the TDEE calculator below.

Version 7.0 is here!!!😍

This version includes lots of new features such as:

  • Body Mass Index (BMI)
  • Maximum Genetic Muscular Potential – an estimate of how much muscle you can gain naturally without the use of steroids.
  • Maximum Fat Metabolism an estimate of the maximum sustainable deficit you can be at without sacrificing lean body mass. (only visible if your goal is “weight loss” and choose “lean mass formula”)
  • Better explanations and Improved handling of Activity and Exercise Factor.
  • Refactored code – now performs more smoothly, especially in mobile devices. And looks better. 😉



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Note: Please remember that the “No. of days” and the “Target date” are just rough estimates and the result can vary from individual to individual based on several factors such as age, activity factors, whether an individual is metabolically adapted or not, etc.

But the majority can rest assured as they will most likely see promising results within the above time frame.

The above TDEE calculator will give you an estimate of the calories and macronutrients you require each day. However, you may need to make adjustments with your diet as you go along. If your weight does not change by the desired amount (keep in mind, you shouldn’t be gaining or losing more than 2lbs each week) make adjustments by small increments. For example, if you’re aiming to lose weight and your weight has remained the same, reduce your calories by 50 each day. This should come from your carbs (4 calories per gram) and/or fats (9 calories per gram), while maintaining the same protein intake. Repeat this process as necessary to keep hitting your goals. It’s also worth noting, that as you gain or lose weight on your diet, your calorie intake may need to change anyway! For more information on weight loss plateau, please refer to this article.


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Note: If you encounter any bugs or have a new feature on your mind, please write to support[@] or use this contact form here.

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Damn RippedBigGunsMcgeeZoeEmmaGabriela Recent comment authors

Im a roofer as a day job but my job does involve a lot of walking around and knocking on doors, however there is also a lot of being sat down and driving to jobs. Also I do boxing 3 times a week and run and weight train 2 times a week(running on same day as weights). What intensity and activity level would you put in?


I do my muscle training 4 times/weeks at gym with machines(mainly upper body),3 sets of 13 reps each.After the muscle training,I running 5km within 45 minutes.
What intensity I will be?
I am finding the best PFC to loss weight, as I hit a plateau from the last month.Any suggestion please?
(Female,24 yrs old 54kg,154 cm body fat about 23.6%)




I am doing 5 days a week at the gym – mix of aerobic and bike/ treadmill 30 min HIIT 3 days then 40 min fast/high incline walk with min 300 cal burn for 2 days. What intensity would you put that as?


I’ve chosen a high carb macro calculating 50-30-20 and it is suggesting 207g of proteins. Don’t you think it is too much for a woman, 24, 61kg, 177cm, tdee 2514kcal, active job 5 days a week + weight lifting for building muscle mass 5x a week ? I need a lot of carbs for energy and for muscles but I’m confused about those proteins. Thank you



If my maintenance is 1900 calories and I burn 200 calories with cardio so I will be at 1700 calories and do strenght training, will I lose weight?


Hi there!
I exercise 3-4 days a week for 30 min-45 min. Am I lightly active? Typically I do cardio 2-3 days and strength 1-2 days (I personally prefer cardio). Sorry for the triple post! I keep forgetting to add important information, such as that my job is mostly (I’d say 90%) sedentary.

The Knot
The Knot


Currently I am training 6 times a week. I run 3 times per week and swim 2 times. I am doing Long Slow Distance (LSD), HIIT, and Continuous High Intensity (CHI) for different running and swimming sessions per week. Once per week I will do a ruck march with a 15kg backpack for 10km. For PT, I will do mainly calisthenics exercises, usually consisting of 100 pull ups, 200 push ups, and 300 situps per session, every other day, alongside my cardio sessions.

Would it be appropriate if I set my exercise intensity to intense? Thanks for the help!

Nicholas Kuykendall
Nicholas Kuykendall

Still trying to figure out which calorie intake and this seems pretty accurate.
Currently working a house painting job – rolling walls constantly squatting and so on. I personally believe I have a very active lifestyle along with difficult exercise.
I rolled all the walls in a two story house today and consumed 2100 calories and still felt starving. (It was also lower body day) Ate 2600-2700 which is what this calculator says and I feel pretty good.
Am I at a very active or something lower than that? Thank you for the help


If I do 4-5 days of lifting (60-90 minutes) and 2 days 30 minutes sessions of HIIT cardio, what would my exercise activity level be? Moderate or Difficult?


I do cardio 5/6 times a week (walking/running) for 1 hour. And strength training 3/4 times a week. Chould I choose for my excercise activity moderate?

Macro calc damnripped

Macro Calculator

Calorie Deficit Calculator